My Healthy Diabetic Diet Guide

A diabetic diet is one which promotes a healthy balanced diet for all individuals rather than a diet for the sick. Your total energy needs will be calculated at a level to achieve and/or maintain a desirable body weight. The proportion of energy from each of the major energy groups us such that 50-60% of energy should be derived from carbohydrates, 25-30% from fat and 15-20% from protein.

Regularity Of Meals

1) Timing - Have your meals at approximately the same time each day. Do not delay or skip your meals or snacks as this may lead to fluctuations of your blood sugar levels.

2) Distribute your carbohydrate allowance consistently throughout the day with at least 3 regular meals and snacks.

Carbohydrate

1) Highly refined carbohydrates such as sugar, sweets, jam, honey etc. These simple sugars are absorbed rapidly into the bloodstream.

2) Complex carbohydrates such as rice, bread, noodles, cereals, vegetables, beans, fruits, milk etc. These food take longer to be absorbed into the bloodstream.

Protein

Protein also provides energy. In addition to providing energy, dietary protein plays an important role in the repair of body tissues and for growth.

Fats

Fats are concentrated sources of energy. These should therefore be eaten moderately to avoid unnecessary weight gain.

There are two types of fat. It is recommended that fats of unsaturated variety be taken.

1) Unsaturated Fat. These help lower blood cholesterol -

- Soya Bean Oil

- Corn Oil

- Canola Oil

- Olive Oil

- Peanut Oil

- Sunflower Seed Oil

- Safflower Seed Oil

- Sesame Oil

2) Saturated Fat. These can raise blood cholesterol -

- Butter

- Cocoa Butter

- Ghee

- Lard

- Coconut Oil

- Palm Oil

- Cream

- Salad Cream

- Fat and skin from meat and poultry

Foods You Can Enjoy

1) All vegetables (except root vegetables)

2) Water, chinese tea, black tea/coffee (no sugar added), clear soups, soda water and mineral water

3) Spices and condiments eg. pepper, garlic, onions, ginger, curry spices, lemons, lime, mint.

Foods To Avoid

These foods must be avoided under normal circumstances. They are concentrated sources of sugar and are rapidly absorbed into the bloodstream, therefore making it difficult to achieve good control of blood sugar levels.

- Glucose

- Rock Sugar

- Gula Melaka

- Brown Sugar

- Syrups

- Treacle

- Jam

- Marmalade

- Honey

- Kaya

- Squashes

- Cordials

- Flavoured Milk Drinks

- Soft Drinks

- Isotonic Drinks

- Sweetened Fruit Drinks

- Sweetened Soya Bean Milk

- Cakes

- Cream Biscuits

- Cookies

- Jelly

- Puddings

- Sweets

- Sweetened Desserts

- Sugar-coated Cereals

- Sweet & Sour Sauce

- Plum Sauce

- Condensed Milk

- Tinned Fruits

- Chocolate

Alcohol

It is best to exclude alcoholic drinks, but if permitted by your doctor, it is better to restrict to dry wines, spirits or low alcohol beers.

Alcohol can affect blood glucose levels by interacting with your medication resulting in hypoglycemia.

If alcohol is consumed, it should be with or after meals. Do not drink on an empty stomach.